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Archive for September, 2009

Get fitter for skiing to get more out of your holiday

Thursday, September 24th, 2009

To get the most out of your weeks skiing holiday you need to have attained a certain level of fitness.  If you are in good shape you will improve your skiing performance and make make it safer by preventing injury.  All that is needed is 45 minutes, three times a week and you will very soon notice a difference in your fitness level. So what are you waiting for? Grab your sports gear and let’s get going.

Start by jogging slowly for 5 minutes as a warm up.  Include some stretching exercises such as skipping, high knees running, arm circles.  The warm up exercises improve agility and co-ordination as well as warming up the muscles for exercise.  Next, run or jog continuously for about 20 minutes.  It is best to choose parks or woodland tracks which saves wear and tear of the joints and is definately more interesting than running on a treadmill.  Next and as a cool down, do 2 or 3 sets of 10 or 20 repetitions of knee squats. Squats strengthen the medial quadriceps and helps maintain correct knee alignment.   Keep your knees aligned with your toes and keep a good arch as you go down.  Gradually increase to a faster drop and then from from 2 legs to 1 leg at a time.  Alternate sets of knee squats with lunges which improve your co-ordination and balance in your hips, knees and ankles and increases strength in the hips and legs.  Keep your back straight and your head up with one leg behind the other, take your back knee down towards the ground. Start slowly with 2-3 sets of 10 to 20 repetitions and gradully build up to 20-30 repetitions.

Squats and lunges help decrease your risk of injury by correcting any imbalances in your pelvis, hips and legs.

New cross country ski pass for all of the Rhone Alps region

Tuesday, September 15th, 2009

Fantastic pre season news for Cross Country skiing enthusiasts, with the announcement that a new pass will be available for this season which will cover the whole of the Rhone Alps region from Chamonix and Courchevel to Morzine and Les deux Alpes.  This means that with one pass you will be able to go Cross Country skiing in seven different departments across the Rhone Alps which include Ain, Ardeche, Drome, Isere, Louire, Savoie and Haute Savoie.  This newly created Nordic Pass Rhone Alps will cost an incredible 110 euros for the whole winter season and will be available at all Cross County ski centres within the Rhone Alps region. Wow! What fantastic value for money and a great way to keep fit too.

Get fit for skiing

Wednesday, September 9th, 2009

With Winter now approaching fast, the thoughts of keen skiers are turning to their fitness levels to be on top form for when the snow falls to take full advantage of the snow fields. Many skiers who live in Winter resorts all year round take to their mountain bikes in the summer months. Below are some of the main reasons why skiers mountain bike in the off season.

  1. It improves your core by being able to shift the bike underneath you.
  2. It works major muscle groups in your legs, which you do when you ski.
  3. It helps develope your timing of flexion and extension movements which helps you anticipate bumps and terrain, especially at speed.

For skiing it is important to have a strong core as it keeps your upper body centred while your lower body is moving around.  Sometimes your skis can accelerate out from underneath you and if your core is not strong you will find yourself sitting back or worse-on the deck! In mountain biking you can manouver your bike underneath you by using your strong core. The bike is an extension of your body and you can move it forward and back, left and right and under your body depending upon your intention at the time.

Biking works all the major muscles in your legs like the calves, hamstrings and quadriceps, all the muscles we use whilst skiing. The most common skiing injury these days is a tear to the anterior cruciate ligament and most people incorporate some kind of biking into their recovery after the injury.  Biking strenthens all the major muscles which reduces the risk of an ACL injury in the Winter.

Biking also helps to develope and practice the timing of flexion and extension movements as bikers have to anticipate the terrain especially when you are going fast downhill.  It also helps to develope the timing and awareness of when to bend the knees, pedal, coast or when to push down on the handlebars to maintain ground to tyre contact.

Why not give mountain biking a try and see how you like flying down your favourite ski runs in the summer on a narrow path with a huge smile on your face?

More ski fitness tips to follow.

Summer in La Tania

Monday, September 7th, 2009

Another beautiful Summer season in La Tania is now drawing to a close as Autumn moves ever closer which also means that Winter is just around the corner!

For those people that missed La Tania in the Summer this year, there are so many activities on offer in La Tania itself and the surrounding area such as mountain biking, golf, tennis, swimming, horse riding, quad biking, white water rafting, canyoning, archery, climbing, via ferrata as well as the simpler things such as lazing by a pool or mountain lake or walking in the summer meadows.  The lifts open several days a week to take walkers and mountain bikers up to the summits where they can walk or ride back down.  Perhaps you can retrace your skiing runs of the Winter and see how different the slopes look without the snow in the Summer?

In any event, Summer in La Tania certainly has something to offer everybody.